At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow flexion |
| Primary muscle | Biceps |
| Also works | Brachialis, Forearm Flexors |
The movement, step by step.
- Attach a curl bar to the low pulley and stand facing it, holding an underhand grip around shoulder-width.
- Keep elbows near your sides, knees soft, and wrists aligned with the forearms.
- Bend the elbows to bring the bar toward the lower chest without leaning backward.
- Lower slowly until the arms are nearly straight, keeping the stack from slamming between reps.
Technique cues
- Keep the upper arms close to their starting position.
- Maintain a comfortable grip rather than bending the wrists.
- Control the final third of the lowering phase.
Common mistakes
- Using a backward body lean to start each curl.
- Letting the elbows drift far forward at the top.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Standing Cable Bicep Curl | Exercise Demo — OriGym.
- How to do a Cable Biceps Curl with Shoulder Flexed — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - Straight Bar Curl, Cable - Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.